Staying

Healthy.
Living
Well.

Healthy Heart

Outlook
Fall 2014

H E A LT H , W E L L N E S S , P R E V E N T I O N

Take a Hike!

Take advantage of the crisp air and hit the trails. Its the perfect
way to spice up your exercise routine and help you keep your ticker
in top shape. Are you new to hiking and not sure where to start?
These tips will point you in the right direction:
>> Dress for success. Wear sweatwicking material like polyester or
wool. Cotton retains moisture, so
avoid jeans. Hats and sturdy boots
also are a must. And layer up so you
can remove or add clothing to suit
the weather.

>> Pack smart: Add a cell phone,

first-aid kit, map, sunscreen, wellpacked food, toiletries, trash bag,
flashlight, matches or lighter, knife,
water bottle, and reflective blanket.
Then practice carrying the pack.
>> Break in your boots. Stiff boots
can leave you with blisters, so begin
breaking them in a few weeks in
advance. Start by walking around
the house, then wear them while
walking the dog, mowing the lawn or
running errands to loosen them up.
>> Check the weather report for
upcoming storms and pollen levels.
If conditions are dangerous or will
cause breathing problems, try again
another day.
>> Make it a group outing. Youll
find safety in numbers.
>> Have a plan. Know your route
ahead of time and take a map along.
Websites like www.trails.com show
hiking routes in your area.

>> Store food properly in airtight

containers. Never leave food unattended or you may attract animals.
>> Review basic first-aid treatments. Be prepared for scrapes,
stings, twisted ankles and other
minor problems and have an emergency plan. Pack plenty of bandages,
gauze, scissors, antibiotic ointment,
insect repellent and over-the-counter pain medications along with any
prescriptions you need.
>> Communicate. Always let
someone know where youre going
and when and where youll return.
Consider toting two-way radios
cell service is spotty in the woods.
>> Respect the environment. Pick
up after yourself, including trash,
food, toilet paper and anything that
didnt originate from the woods.
Do you know the signs of stroke?
A study published
in the journal
Stroke found that
most American
women have trouble
identifying the
signs of a stroke.
Its time to review:
Remember FAST.

F
A
S
T

Face
drooping
Arm
weakness
Speech
difficulty
Time to
call 911

How does age affect

your heart?
Its common knowledge that your
risk for heart disease increases as you
get olderbut why? For one, arteries
stiffen naturally over time (called arteriosclerosis). Then the hearts muscle
walls thicken in order to better pump
blood through stiffened arteries. Plus,
fatty deposits called plaque build up
in arteries (called atherosclerosis) and
may cause narrowing and decreased
blood flow. The size of the hearts
chambers and valves change as you
age, too, and your heart cant beat as
fast while youre working out as it did
when you were younger. This is why
your risk for heart disease increases
over time.
Heres the good news: You can take
steps to improve your heart health
no matter what age you are. You can
set yourself up for a lifetime of heart
health early on with good eating habits
and regular exercise, but research has
shown that getting in shape even into
middle age can reduce heart failure
risk. And seniors can feel encouraged
by the fact that workouts even as short
as 10-15 minutes have been shown to
have heart health benefits.
2 Healthy Heart Outlook | Fall 2014

Good Health GUIDELINES

For people with heart disease risk, the Centers for Disease Control
and Prevention recommends the following guidelines for living a
healthy lifestyle:

4 Eat a healthy diet, including foods low in saturated fat and

cholesterol, and high in fiber. Eat plenty of fresh fruits and
vegetables, and limit sodium in your diet.
4 Maintain a healthy weight. Ask your health care provider to
calculate your body mass index (BMI), and work to keep it in the
healthy range. You also may learn more about and calculate your
BMI at: www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm.
4 Exercise regularly. The Surgeon General and American Heart
Association recommend that adults exercise moderately for at least
30 minutes on most days of the week. Before starting or making
changes to your exercise routine, check with your health care
provider to be sure that you are healthy enough to do that particular
level of physical activity.
4 Dont smoke or use other tobacco products. If you do use
tobacco, your health care provider can suggest ways to help you quit.
4 Limit alcohol use to no more than one drink a day for women
and two a day for men as part of a meal.
A CLOSER LOOK

How is dental health related to

heart disease?
Youve been told often to brush teeth twice daily and floss to
keep your pearly whites healthy and bright. But can brushing up
your oral health also keep heart disease at bay? The short answer:
Possibly. Research has shown a connection between heart disease
and poor dental health, but there is no conclusive evidence that one
causes the other or that flossing regularly can prevent heart disease.
Some heart-damaging habits and diseases (smoking and diabetes
for example) also can harm the mouth. Along with brushing and
flossing every day and visiting your dentist twice a year, these
heart-healthy changes also will benefit your mouth: quit smoking;
avoid sugary foods and drinks; eat a balanced diet; and avoid oversnacking. Some medications used to treat heart disease can cause
dry mouth, which can lead to dental problems, so be sure to discuss
possible treatments with your health care provider.
The information in this publication is not intended to be a substitute for medical care or advice
provided by a health care provider. Always consult your provider for appropriate examinations,
treatment and care recommendations. If you have any questions about this information, you
should call your provider. Specific treatments and therapies may not be covered by your health
plan. For questions about your benefits, please consult your health plan. Any reference in this
material to other organizations or companies, including their Internet sites, is not an endorsement or warranty of the services, information or products provided by those organizations or
companies. All models are used for illustrative purposes only. 2014 Healthways, Inc.

IMAGES: THINKSTOCK

Good
Question

Keeping
Tabs on
Weight Loss

ccountability partners
are helpful tools in the
weight-loss journey, and
keeping your weight
down is important to heart health.
Research has shown that longterm follow-up leads to greater
success keeping weight off, and
studies have shown that telephone
and face-to-face video conferencing can be just as effective as
in-person meetings.
+ Team up with friendswith
care. Be honest with yourself about
whether youd be happy with a
friend, family member or spouse
holding you accountable. If not, try
another source of accountability,
such as health care providers, and
ask friends and partners to be
cheerleaders instead.
+ Join a support group.
Many local community and
health centers host free

groups. Ask your health care provider for suggestions.

+ Check out online support.
There are many websites and
smartphone apps designed for
weight loss. Decide which tools
will help you most (weekly weighins, food diaries, exercise logs, etc.)
to find the best fit.
+ Enlist a personal trainer or
Registered Dietitian Nutritionist.
Ask your health care provider about
the types and sources of support
that would best meet your needs.
+ If your accountability partner
is an individual, consider drawing
up an accountability contract.
Agree on how often youll check
in, lay out weight-loss goals and
handle slip-ups, and discuss the
types of encouragement and
support youre
seeking.

Vaccine Reminders
Flu vaccine: Different viruses cause the flu each year, so a different vaccine is
made every year for that seasons flu. Most everyone 6 months of age and older
should get the current flu vaccine every year as soon as it becomes available,
especially if you have a chronic illness. Talk to your health care provider about
vaccination if you have: a severe allergy to chicken eggs; a history of severe
reaction to a flu vaccination; a moderate-to-severe illness with a fever (you should
wait until you are better to get the vaccine); or a history of Guillain-Barr Syndrome
(a severe paralytic illness, also called GBS). Healthy people between the ages of 2
and 49 who arent pregnant may choose to get the nasal-spray flu vaccine instead.
Check with your health care provider to find out if the nasal-spray flu vaccine is a
safe option for you.
Pneumonia vaccine: Adults age 65 and older, and anyone age 2 and
older with a chronic illness that increases the risk for pneumonia, should get a
pneumonia vaccine. Adults who smoke or have a diagnosis of asthma also should
get the vaccine. A second dose is recommended for people 65 years and older who
got their first dose when they were younger than 65 and five or more years have
passed since the first dose. Check with your health care provider to find out if you
should have a pneumonia vaccine.
Not sure what vaccines you need? Contact your health care provider.

(Skillet Gnocchi)
With Chard and White Beans

Preparation Time: 30 minutes

Makes: 6 servings
Ingredients:
1 tablespoon plus 1 teaspoon extra-virgin
olive oil
1 16-ounce package shelf-stable gnocchi
1 medium yellow onion
4 cloves garlic
cup water
6 cups chopped chard leaves
1 15-ounce can diced tomatoes with Italian
seasonings
1 15-ounce can white beans
teaspoon freshly ground pepper
cup shredded part-skim mozzarella
cheese
cup finely shredded Parmesan cheese
Instructions:
1. Heat 1 tablespoon oil in a large nonstick
skillet over medium heat. Add gnocchi and
cook, stirring often, until plumped and
starting to brown, 5 to 7 minutes. Transfer
to a bowl.
2. Add the remaining 1 teaspoon oil and
onion to the pan and cook, stirring, over
medium heat, for 2 minutes. Stir in garlic
and water. Cover and cook until the onion is
soft, 4 to 6 minutes. Add chard (or spinach)
and cook, stirring, until starting to wilt, 1 to 2
minutes. Stir in tomatoes, beans and pepper
and bring to a simmer. Stir in the gnocchi
and sprinkle with mozzarella and Parmesan.
Cover and cook until the cheese is melted
and the sauce is bubbling, about 3 minutes.
Nutrition Facts:
Nutrition Per Serving: 327 calories; 56 g carbohydrates; 14 g protein; 6 g fiber; 7 g fat; (2 g
saturated, 3 g monounsaturated); 8 mg cholesterol; 587 mg sodium; 360 mg potassium
*Nutrition Bonus: Vitamin A (50% daily value),
Vitamin C (40% dv), Calcium & Iron (19% dv)
Diabetic Exchange: 3 starch, 1 vegetable, 1 lean
meat, 1 fat
*Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on
your calorie needs.
Recipe from EatingWell.com. Eating Well, Inc.
All rights reserved. Reprinted with permission.

Fall 2014 | Healthy Heart Outlook 3

Health or wellness or prevention information

Staying
Healthy.
Living
Well.

HW

Fall 2014

Yard Work
Safety Tips
Raking, bagging, cleaning out the
guttersthese all are fall tasks youve got
on your to-do list, but be sure to stay
safe while cleaning up. These are physical activities, so be sure to warm up with some light
stretching ahead of time like you would before a workout. Slather on the sunscreen and wear protective gear like
gloves, safety glasses, sturdy closed-toe shoes and a hat. Wear layered clothing so you can remove or add clothing if you get too hot or cold as
youre working. Always have a spotter at the bottom of a ladder.
And review the signs of heart attackyard work can put a strain on
your heart. Symptoms include chest discomfort, pain in one or both
arms, shortness of breath, cold sweat, nausea and lightheadedness.